According to our report, longevity starts with what you put on your plate. Certain nutrient-rich foods help lower inflammation, protect your cells, and support heart and brain health—key factors in living longer and aging well.
Legumes: Beans and lentils are high in fiber, iron, and B vitamins, supporting gut health and steady blood sugar. Aim for 3–5 servings weekly.
Fatty Fish: Mackerel, salmon, sardines, and trout are rich in omega-3s, reducing inflammation and boosting brain and heart health. Two servings per week are ideal.
Berries: Blueberries, strawberries, and blackberries are antioxidant powerhouses. One cup, 4–5 times a week, protects cells and improves cognitive function.
Nuts: Packed with healthy fats and protein, a small handful daily protects your heart and brain.
Leafy Greens: Kale, spinach, and arugula deliver vitamins and minerals essential for bone, heart, and brain health.
Start small, add gradually, and watch these foods improve your health over time.
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